Living Vegan For Dummies - Alexandra Jamieson [96]
1 carrot, cut into 1/4-inch half moons
1 celery rib, cut into 1/2-inch half moons
1 package firm tofu, drained and cut into 1/2-inch cubes
1/2 cup hijiki seaweed, soaked according to the package directions
2 cups vegetable stock
2 cups filtered water
2 cups cooked brown rice or other whole grain
2 teaspoons naturally brewed soy sauce (tamari, shoyu, or Bragg’s Liquid Aminos)
3 tablespoons any flavor miso paste
1 teaspoon freshly grated ginger
2 green onions, sliced, for garnish
1 Heat a large saucepan or soup pot over medium heat. Add the oil and onion and sauté for 5 minutes, or until the onion begins to turn translucent.
2 Add the garlic, carrot, celery, tofu, and hijiki. Pour in the stock and water and bring to a simmer. Add the rice and soy sauce. Cover and cook for 5 minutes.
3 Meanwhile, add the miso paste to a few tablespoons of water in a small mixing bowl. Whisk to combine, and then add just enough water that the miso is smooth and pourable.
4 Move the soup off the heat and stir in the ginger. After the simmering has stopped, add the miso and stir well. Sprinkle with the green onions. (Never boil miso soup after the miso is added. Doing so will destroy the healing benefits of the living enzymes.)
Tip: When ordering miso soup or stew in restaurants, be sure to ask whether it’s vegetarian — most sushi and Japanese restaurants add bonito dried fish flakes.
Per serving: Calories 273 (From Fat 88); Fat 10g (Saturated 1g); Cholesterol 0mg; Sodium 609mg; Carbohydrate 34g; Dietary Fiber 4g; Protein 14g.
Cauliflower Chickpea Curry
This curry has so much flavor, so much protein, and so many veggies — and it’s so great for leftovers. What’s not to love? Don’t let the list of ingredients scare you. You’ll use the spices over and over again, so they’re a good investment.
Preparation/cooking time: 40 minutes
Yield: 6 servings
3 tablespoons unrefined coconut or canola oil
2 teaspoons whole mustard seeds
1 large yellow onion, diced
3 cloves garlic, minced
1 teaspoon plus 1/2 teaspoon salt
2 tablespoons plus 1 teaspoon ginger, grated or minced
3 teaspoons curry powder
1/2 teaspoon garlic powder
3 teaspoons cumin seeds
1 teaspoon ground coriander
1/8 teaspoon ground cloves
1/2 teaspoon ground cinnamon
1/4 teaspoon asafetida (sometimes called “hing”)
2 green cardamom pods
One 24-ounce can diced tomatoes, undrained
8 cups rinsed, stemmed, and lightly chopped fresh spinach
2 cups cooked and drained chickpeas or a 15-ounce can, drained
2 cups cauliflower, chopped into small florets
1 Preheat a large saucepan or soup pot over medium heat. Pour in the oil, and then add the mustard seeds. Stir and heat until the seeds start popping.
2 Add the onion and sauté for 8 minutes, or until the onion begins to brown. Add the garlic, 1 teaspoon of salt, and the ginger. Stir well to combine and cook for another 3 minutes.
3 Add the curry powder, garlic powder, cumin seeds, coriander, cloves, cinnamon, asafetida, and cardamom pods. Stir in the whole can of tomatoes and juice, and then bring the mixture to a simmer.
4 Add the spinach in large handfuls and stir into the mixture until the leaves begin to wilt down. Add more as space allows, if desired. When all the spinach is wilted down, add the chickpeas and cauliflower to the pot. Add the remaining 1/2 teaspoon of salt and stir well.
5 Cover and cook for another 20 minutes over low heat. Remove the cardamom pods and serve hot with rice or warmed pitas.
Per serving: Calories 354 (From Fat 103); Fat 11g (Saturated 6g); Cholesterol 0mg; Sodium 772mg; Carbohydrate 51g; Dietary Fiber 16g; Protein 16g.
Beans and Rice Are Nice
Living on minimum wage for an episode of FX Network’s series 30 Days reminded me of the numerous benefits of bean and grain combinations. First, they’re cheap. Even organic rice and beans, when bought dry in bulk, cost pennies per serving. Second, they’re versatile. You can take lentils and millet and make them into diverse ethnic dishes with a few herb and spice tricks. Consider the following combinations:
Indian